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EatSmarter exclusive recipe

Milk Fish Curry

in Coconut Shells
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Milk Fish Curry
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
517
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie517 kcal(25 %)
Protein35 g(36 %)
Fat26 g(22 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.2 μg(6 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.9 mg(64 %)
Folate80 μg(27 %)
Pantothenic acid1.8 mg(30 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C37 mg(39 %)
Potassium1,214 mg(30 %)
Calcium85 mg(9 %)
Magnesium150 mg(50 %)
Iron3.3 mg(22 %)
Iodine68 μg(34 %)
Zinc2.1 mg(26 %)
Saturated fatty acids10.2 g
Uric acid223 mg
Cholesterol120 mg
Development of this recipe:

Ingredients

for
4
servings
2
fresh Coconuts
1 bunch
3 tablespoons
1 pound
Wolf fish fillet (or other firm-fleshed whitefish, such as catfish, monkfish, halibut or turbot )
14 ounces
9 ounces
4
Tomatoes (about 320 grams)
1
2 teaspoons
1 ¾ cups
1 ¼ cups
3 tablespoons
4 tablespoons
Preparation

Kitchen utensils

2 Bowls, 1 Small bowl, 1 Wok (or pan), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Immersion blender, 1 Corkscrew, 1 Citrus juicer

Preparation steps

1.
Milk Fish Curry preparation step 1

Place coconuts with the three indentations facing up. Find the soft "eye" of each coconut and and drill a hole with a corkscrew. 

2.
Milk Fish Curry preparation step 2

Pour coconut juice through a sieve into a bowl. Measure out 100 ml (approximately 3 1/2 ounces) juice and set aside.

3.
Milk Fish Curry preparation step 3

Using the blunt edge of a heavy knife, tap firmly around each coconut's equator, rotating as you work, until the coconut splits in half (or cut around the seam with the knife, then crack open with a  hammer). Rinse and set aside until further use.

4.
Milk Fish Curry preparation step 4

Rinse cilantro, shake dry, pluck leaves and finely chop. Mix cilantro with 1-2 tablespoons of oil in a small bowl. Rinse fish and pat dry, then cut into 3 cm (approximately 1-inch) cubes. Place in a bowl, add cilantro oil, turn to coat and let marinate for 20 minutes.

5.
Milk Fish Curry preparation step 5

Peel potatoes and cut into 2 cm (approximately 3/4-inch) cubes. Cut baby corn into halves. Rinse tomatoes, cut out stems, quarter and remove seeds. Squeeze juice of lime. Chop cashews.

6.
Milk Fish Curry preparation step 6

Heat oil in a wok (or pan). Sauté curry paste for 1 minute, stirring. Add reserved coconut juice, the coconut milk and fish stock.

7.
Milk Fish Curry preparation step 7

Add potatoes and corn to wok and cook over medium heat for about 5 minutes. Add tomatoes and continue cooking for another 3 minutes.

8.
Milk Fish Curry preparation step 8

Season curry-coconut sauce with salt, pepper, fish sauce and 2 tablespoons lime juice (or to taste).

9.
Milk Fish Curry preparation step 9

Add fish pieces into the wok, cover and cook over low heat until opaque throughout, 3-4 minutes. Pour curried fish into coconut halves, sprinkle with chopped cashews and serve.

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